Telluride CrossFit Partner Challenge 2011

ARE YOU FIT?

Cardiovascular Endurance: Complete a 4 mile CrossFit course

Stamina: Be the first to finish with your partner

Flexibility: Yoga Poses

Coordination: Spaghetti Tower

Strength and Power: Lift weight from Ground to Overhead

Agility: Ladder Run

Balance: Slack Line

Accuracy: Target Practice with Sling Shot

Speed: Do all of the above as fast as possible

Mens:

(1) Chris Norton and Chris Chase

(2) Jeff Shannon and Mark Neyens

(3) Dimitri Merill and Andrei Spinei

Womens:

(1) Amanda Strudevant and Lacy Carlson (sisters)

(2) Tiffany Osborne and Chris Capaldo

(3) Amber Merill and Courtney Childe

Coed:

(1) Thad and Mckenzie Eshelman

(2) Becca and Narcis Tudor

(3) Joel Nelson and Dodi Koeinsgmark

Race Partners

Amber and Courtney

Chase and Chris

Becca and Narcis

Makenzie and Thad

Patrick and Chantry

Dodi and Joel

Amanda and Lacy

Purdy and Joel

Andrei and Dimitri

The Seven

"The Seven"

Seven rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Friendly Friday

3-6-9-12-15-18-21-24

Blind Med Ball Toss

Straddle Circles

Leap Frog Burpees

Jackhammers (Jumping Wheelbarrow)

4 Rounds for time (or 5)

200m Run

20 Pull-ups

200m Run

20 Push-ups

200m Run

20 Sit-ups

200m Run

20 Squats

Squat Like a Kid

Paleo Cookies

[Print Recipe] [Print Photo]

C2B

5 Rounds for time:

6 Handstand Push-ups

12 Chest to Bar Pull-ups

24 Waited Lunge Walks

Saturday Morning Football

In teams of three:

15 minute halves (2)

5 minute rest at half time

Touchdown:

40 Thrusters at 55 pounds

40 Burpees

Field Goal:

60 KB Swings

60 Box Jumps

Extra Point (after touchdown)

100 Double Unders

You team can choose to go for touchdowns or field goals. If you score a touchdown you must go also complete the extra point. Restart after halftime. The team with the most points at the end of both halves wins. Go Broncos!

Keystone Gorge agility run and Max Shoulder Press

Run: Keystone Gorge for time

Post WOD: Max Shoulder Press

Barbara (Paleo Challenge Workout #2)

Warm Up:

3 Rounds

6 Turkish Get-ups (odd objects preferred)

12 GHD Sit-ups

WOD:

BARBARA

5 Rounds of:

50 Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

Rest 3 minutes in between each round

The Bear Complex

5 Rounds for Weight, not for time:

7 Power Cleans

7 Front Squat

7 Push Press

7 Back Squat

7 Push Press

Rest between rounds

Combine the movements in any order

Do not rest the bar on the ground during each round

Paleo Challenge starts TODAY!!!

Pictures are due early this week. Have us take them when you come to the gym or take a front, side, and back shot at home. Look at the six week results from this athlete below. This is a picture of someone who did not "win" the contest, although he looks much better in the after picture. Show some discipline for six weeks and achieve greater strength, lose fat, recover faster, trim your waist line, sleep better, and have more energy just by eating real foods.

Gymnastics Skill Day Part 2

Andrew, Heather, Teresa and Robin show off their back-handsprings at the end of Saturday's class. Robin got her first ever back-handspring today!

Fran (Paleo Challenge Workout #1)

Fran

21-15-9

Thrusters (95/65)

Pull-ups

Squatober

It's Squatober and we will be squating a lot! Expect some form of squat in almost every workout this month. Lets focus on quality rather than quantity. Think squatting is simple? Here are 23 tips to help you improve your squat.

1. Start with the feet about shoulder width apart and slightly toed out.

2. Keep your head up looking slightly above parallel.

3. Don’t look down at all; ground is in peripheral vision only.

4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.

5. Keep the midsection very tight.

6. Send your butt back and down.

7. Your knees track over the line of the foot.

8. Don’t let the knees roll inside the foot.

9. Keep as much pressure on the heels as possible.

10. Stay off of the balls of the feet.

11. Delay the knees forward travel as much as possible.

12. Lift your arms out and up as you descend.

13. Keep your torso elongated.

14. Send hands as far away from your butt as possible.

15. In profile, the ear does not move forward during the squat, it travels

16. Don’t let the squat just sink, but pull yourself down with your hip flexors.

17. Don’t let the lumbar curve surrender as you settle in to the bottom.

18. Stop when the fold of the hip is below the knee – break parallel with the thigh.

19. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance.

20. Return on the exact same path as you descended.

21. Use every bit of musculature you can; there is no part of the body uninvolved.

22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.

23. At the top of the stroke stand as tall as you possibly can.

-from CrossFit HQ

Cards

Face Card = 10 reps

Aces = 15 reps

Three Part WOD

(Part 1) Tabata "Bottom to Bottom" Squats

(Part 2) AMRAP in 10 Minutes:

3 Ring Dips

3 Shoulder Press (75/55)

6 Ring Dips

6 Shoulder Press

9 Ring Dips

9 Shoulder Press

Continue to add 3 reps each time until time runs out

(Part 3) Clean

10 reps at 50% of max

5 reps at 60%

3 reps at 70%

2 reps at 80%

Chipper

Chipper from US CrossFit:

10 Pull-ups

20 Push-ups

30 Squats

Run 200m

50 Burpees

Run 200m

75 Jumping Squats

Run 200m

100 Sit-ups

Run 200m

10 Pull-ups

20 Push-ups

30 Squats